I am thankful.


Happy Canadian  Thanksgiving  and Columbus Day to my US friends and family.

Thanksgiving is one of those special days that makes us think and reflect on what is, what has been and what could be.  It really shouldn’t be that way though.  Everyday is a gift which we should be thankful for always.  Challenges, troubles, triumphs, success… they all add to our make up and determine who we are.  So give thanks everyday.

Today though, I give thanks.

I give thanks that I have my health.

I give thanks that my family is healthy.

I give thanks for a wonderful family.

I give thanks for great friends.

I give thanks that I am in a free country.

I give thanks that I have choices.

I give thanks that every opportunity is available if I work hard enough.

I give thanks for every person that has joined me as a client and as a boot camper.

I give thanks for the inspiration you have all provided me.

I give thanks for the ability to help others.

I give thanks for those that accept my help.

I give thanks for everyone that has improved their lives around me.

I give thanks for the challenges I have.

I give thanks for every success I have had.

I give thanks for every failure I have learned from.

I give thanks for life.

I give thanks that you have taken the time to read this.

I give thanks

 

 

What are you thankful for??

11 tips to avoid over eating.

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These are simple and easy tips…the trick is to actually put them into play.

1. Have a protein shake BEFORE dinner to keep you full.
2. Worst case, have the shake after dinner rather than ice cream. Blend it with lots of ice cubes and unsweetened almond milk.
3. Eat more vegetables at dinner. The more greens, the better. Learn to love spices, garlic, and seasonings.4. Stay out of the kitchen/dining area after you are done eating. Removing yourself from the eating area helps.

5. Eat an apple, pear, or orange rather than a sugar-laden dessert.

6. Eat dinner later or go to bed earlier. The longer you are up, the harder it is to fight the cravings.

7. Buy pistachios (IN the shell). 49 pistachios equals 160 calories and 6g protein. Compare that to 14 chips at 160 cals and 1g protein. But only eat the pistachios if necessary.

8. Drink a club soda. Have a  Green Tea. Drink flavored water (that’s 3 tips -bonus!)

9. Keep the junk out of the house.10. Brush your teeth or chew gum after dinner.

11. Stay busy. Catch up on chores, play with your kids, go walk with your spouse – just not eating.

Those 11 tips will save the day!
Try-This

What you are doing now is 10x’s better than what you

were doing last week, so keep going, and know that I

am proud of you.

3 “Foods” to Avoid in the morning … or at anytime of the day.

Don’t be fooled by foods that are sold to you as ‘healthy’ or even foods that you are sure are healthy.  There are so many foods (and food products) that are marketed as being a healthy alternative or a good choice that really need to be avoided if your goal is to live a long, strong life.

Now, I haven’t lost my mind…yet, so don’t be shocked at these three avoidable foods.   Read the explanation and you’ll understand why I am suggesting that you avoid them.

Most Breakfast Cereals

 

 

 

 

 

The reason I say most breakfast cereals is because there are some that you can eat if you absolutely must have cereal in the morning. Most cereals claim to have whole grains, vitamins and minerals but they also contain tons of sugar and processed, unhealthy ingredients. Reading the ingredients label will tell you all you need to know. If you can’t pronounce it, you shouldn’t eat it.

Fruit Juices like Orange Juice and Apple Juice

Great sources of vitamins, sometimes minerals and generally good for you stuff but they are loaded with SUGAR!! Yes, it’s natural sugar, but it’s still sugar- and we all know sugar turns to fat. Think about a glass of orange juice…how many oranges were used to make that one glass, maybe 8 to 10? When was the last time you ate that many oranges at one sitting.  Sure lots of vitamins, but wow, why not just take a vitamin C tablet and then suck on handful of sugar cubes.  Drinking juice for fibre? Not a chance…there is no fibre in juice.

 

 

 

 

 

 

 

 

 

 

Energy/Meal bars

 

 

 

 

 

Some may have the perfect ratio of protein, fat and carbohydrates. Some are marketed as a good meal replacement when you don’t have time to eat real food…that’s the yellow brick road to the land of fat.  But if you take a look at the label of most bars, you’ll words like high fructose corn syrup, glucose, sucrose, sugar and in some bars fractionated oils. If you need a bar, chose one that contains only all-natural, organic ingredients.  No, they don’t taste nearly as good as the others but that’s because they aren’t packed with sugar!

Think about how your children start their day.  Is it a nice big glass of OJ, a heaping bowl of great tasting whole grain, sugar laden cereal and a granola bar with chocolate and caramel for a snack.

Be kind to teachers, start your children’s day, and yours right.

Cheat meals?

Whatever you call it…a cheat meal, or  reward meal.
Cheat meals suck.
I really can’t make it any more simple this:
Recovering drug addicts don’t celebrate being drug free by hitting a crack pipe.
Recovering alcoholics don’t celebrate sobriety by having a beer.
Recovering gamblers don’t celebrate by playing the slots.
Rewarding yourself with a return trip to visit your demons is the fastest way back to suffering.
So why do you think rewarding yourself with a cheat meal is the way to celebrate weight loss?
It just doesn’t make sense.
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120lb Journey – Monday Motivation

What are your thoughts about Monday?  Do you love the first day of the week?  the day we start sigh about because of the long week ahead?  Or do you loathe the very thought of being at the beginning of the week?


new week

On a personal level I love it!! On a professional basis, not so much.  You see this is the day I’ve noticed a lot of my clients encounter speed bumps in their fitness goals or they go completely off track and begin the mental battle of gearing up for next week as new ‘do-over’.

What ever the reason, it’s always a fun challenge to help my friends over the mental block that this day presents for them.

So lets work on something together…balance.  Balance in our fitness, balance in our nutrition, balance in our rest and recovery and balance in our lives.  You body is an amazing machine that loves being in balance.  Poor food choices, lack of exercise and sleep, stress all cause a loss of balance that opens the door to free radicals, molecular oxidation and immune deficiency.  These are pathways to a myriad of disease being allowed to creep in and take hold of us.

Eat the right foods.  Exercise sensibly and with focus. Sleep, rest and relax.  Set goals and stick to them.  Re-set your goals when you find achieving them has become too easy or mundane.

it takes weeks

I’m not foolish enough to believe that this type of lifestyle will ward off all disease, but it will certainly give you a much better chance of it.

So on this Monday, when you think you might want to shrug off your exercise, or grab that little something that has no nutritional value for a snack or stay up late to watch television….think about everything you have to live for.  Think about your goals and how proud you will be reaching them.  Think about whom you will celebrate your achievements with.

 

awesome monday

 

Find your motivation to, “just keep going, just keep going…”

Take a look at this video…motivation? Oh yeah, he found it. Do you know what it is??

 

Yes, you can

Put Up or Shut Up

 

I have to come to a point in my career (life’s work) that I tell it like it is.

When I tell you that I have heard it all, I have.  I have heard every excuse or what some people will call “reasons”.

When you start to tell me why you can’t, I will tell you that I have heard it time and time again. It’s not that you can’t; it’s that you won’t.

What I find astounding is that so many of us women will focus so much on our superficial appearance, (make-up, hair colour, eye-brows, clothes), but we don’t give the real stuff a second thought.  How we look really affects how we feel. We cover up our imperfections or the things that we really aren’t happy with by hiding them, but, still keep choosing to have that muffin or Grande latte or any number of things that do nothing but perpetuate a vicious circle of fat in, hide the fat.

What is even more mind-blowing is that I have told you in the simplest terms how to get fit and shed those pounds.  Shed the pounds, fix your thinking, keep the pounds of properly and in a healthy way and you won’t need to hide the real you.

But; when you decide to eat that pizza or have that slice of cake you are doing so knowing that you are setting yourself back.

At that moment you are deciding that the cake is worth it, knowing full well that after you eat it you will hate yourself and when you have to get dressed for work in the morning you will be so mad that you had that cake or pizza. BUT you keep doing it; and doing it; and doing it.

  • Yes you do have the time to pack a lunch; you choose not to.

  • Yes, you can spare the 5 minutes to have breakfast; you choose not to.

  • Yes, you can say no to a drink with the ladies; you choose not to.

I’ve said it before; you are not a dog so don’t reward yourself with food. It’s fuel for your body…put the right fuel in.

To see a change you must make a change.  Start loving yourself enough to stop making excuses and start making the right decisions.

Oh yeah, and eating “healthy” during the day and eating junk with a wine chaser at night ruins your chance of success.

Here are some options.  What will you choose, it’s totally up to you:

  • Do you want a tight tummy or a jelly belly?
  • Do you want to feel like a hero or a zero? You are a role model to your family.
  • Do you want to kick ass or have your ass kicked? (sorry for being so blunt).

You decide.

Reflections from a milestone

My birthday is this weekend and YES I am going to have cake and I am going to l-o-v-e every bite of it…I will be sure to post a pic!

I am not a big birthday celebration kinda girl. I love celebrating other people’s birthdays but not my own and it has nothing to do with aging.  My birthday has never really been the same since I lost my mom on my 20th birthday.

My family is so wonderful they really make my birthdays so much fun.

The other reason I am not so keen on my birthday is that it means another year older….sigh.

BUT…with age comes wisdom!

I’m now almost 40 *cough*  years old (what, wait?! how did I become 40)

I have learned a thing or two:

 

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HERE IS MY LIST OF LIFE LESSONS – THINGS I’VE LEARNED (in addition to the list above):

 

-This first one is no surprise to those that know me. Somedays there is not enough Purell to calm my nerves. There are far too many icky things out there. The older I get, the more sanitizer I need.

 

-It’s better to look back on your life and celebrate the things you did instead of looking back wishing you would’ve tried those things. Life is about the moments, memories and shenanigans!

 

-I still have not learned to be patient. You would think after 3 kids that I would have a smidge of patience….nope, nada, zilch. I’m workin’ on it…be patient with me—bwahahahahhaa (ok that was super funny!)

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-I’ve learned that I cannot make you want to be fit and healthy. Do I want to change the world…heck yeah!! I am doing my part, person by person. No matter how much I want it for you….you have to want it for yourself. I can brainwash my children, but the rest of you guys need to want to make the change. I’m here when you’re ready!

 

-With age comes wisdom …and wrinkles….grrrrrrr-stupid wrinkles.

Too soon we get old and too late we get smart.

 

-I have finally crossed that point that the opinions of others don’t bother me.

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-Life is short friends. We have all lost someone near & dear to us. Live life. Be healthy. Be energetic. Be thankful. If you’re not then change it!

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-I always have and always will iron everything…that’s not changing anytime soon–just thought I would throw that in there. Creases and perfectly pressed clothes are cool…believe that! #weirdo

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-Tell people they are important, special, loved. We all need to hear it. Go on…share some love.

 

-I’ve learned being happy is easy. Think about what you have-who you have in your life-where you are…it’s all good! #bethankful

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-Learn the rules of life and play better!

 

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Thank you for reading this. I want you to know that I appreciate each and everyone of you.

Go celebrate my birthday with me and do a birthday workout in my honour (Canadian spelling) a round of birthday burpees for everyone!!!